[Clare Barks]

Is there a problem with my nutrition plan? Everything measured raw, I start training at 18:00

06:30- 5 whole eggs, 100g cor (1g sweetener), 15g olive oil

09:30- 50g oat, 50g corn flakes, 125g turkey breast, 20g almond

12:30- 150g rice, 125g turkey breast, 20g peanut butter

16:00- 150g rice, 125g turkey breast, 1 banana

18:00- training

20:00- 100g cor (1g sweetener), 30g whey

What symptoms are you experiencing? Is it all day or only after some meals?

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[Clare Barks]

Firstly you need to identify what is causing the issue. Make a food diary of what you eat and the symptoms you get afterwards and try a process of elimination.

If that doesn’t solve the issue, then you may need to completely strip your diet back to a basic low FODMAP food diet or follow an elimination diet (You can find info of these online), remove stimulants and sweeteners and wait until symptoms subside, before reintroducing foods again one by one.

Aside from that, make sure your meals are spread apart adequately so that you’re not piling more food on top of undigested food. Chew your food properly and drink plenty of water. You can also use Digest Pharma pro, which is a digestive enzyme supplement to help with the breakdown and absorption of foods. Insure is also a glucose disposal agent, which can help with nutrient partitioning when food volume and carbs get high.

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[Clare Barks]

How are you feeling right now? Imo you could transition now into a steady gaining phase, especially as you’ve been dieting all year.

Having said that though, if you feel good and adherence isn’t an issue, you could equally push for another 2-3 weeks if you wanted too to get that little bit leaner, so it really depends on how you feel.

Whatever you decide, there’s no need to hang around at maintenance once the cut has finished. Increase calories and reduce output to see you into a small surplus, then take things slowly. Take pictures, track your scale weight and training performance, then make adjustments as and when necessary.

Hi Clare, thanks so much for the response. I feel pretty good tbh, adherence is fine. I am feeling quite lethargic though in my daily life & training performance has dipped a fair bit in the last few weeks but I reckon I have it in me to see out another month.

I’m also thinking too about Xmas, I’d love to have a few more kcals to play with over the festive period & maybe a longer period before then to push them up as high as I can take them?

Just so I’m clear, when the diet is done I can immediately move into a small surplus? I definitely like the sound of that! I’ve read that I should aim for 0.5% of current bodyweight gain/week. Is this something you’d advise?

Thanks again for taking the time to respond. Sam

[/quote]

See it to the end of the month, then transition into a surplus. After the initial weight gain, aim for around 1lb on average per week. You can also use training performance and the visual look as your feedback too, so be smart with decisions as to when to add more food, but this is a reasonable rate.[/quote]

Super, thanks I’ll do that.

One more question, and I appreciate it might be an impossible one to answer, the initial weight gain you mentioned, what’s typically an acceptable amount? Just want to be able to recognise it as that & to panic I’m undoing all of this year’s effort straight away. [/quote]

The scale may increase a few pounds from initial water and glycogen gain and then level out.

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[Clare Barks]

How are you feeling right now? Imo you could transition now into a steady gaining phase, especially as you’ve been dieting all year.

Having said that though, if you feel good and adherence isn’t an issue, you could equally push for another 2-3 weeks if you wanted too to get that little bit leaner, so it really depends on how you feel.

Whatever you decide, there’s no need to hang around at maintenance once the cut has finished. Increase calories and reduce output to see you into a small surplus, then take things slowly. Take pictures, track your scale weight and training performance, then make adjustments as and when necessary.

Hi Clare, thanks so much for the response. I feel pretty good tbh, adherence is fine. I am feeling quite lethargic though in my daily life & training performance has dipped a fair bit in the last few weeks but I reckon I have it in me to see out another month.

I’m also thinking too about Xmas, I’d love to have a few more kcals to play with over the festive period & maybe a longer period before then to push them up as high as I can take them?

Just so I’m clear, when the diet is done I can immediately move into a small surplus? I definitely like the sound of that! I’ve read that I should aim for 0.5% of current bodyweight gain/week. Is this something you’d advise?

Thanks again for taking the time to respond.

Sam[/quote]

See it to the end of the month, then transition into a surplus. After the initial weight gain, aim for around 1lb on average per week. You can also use training performance and the visual look as your feedback too, so be smart with decisions as to when to add more food, but this is a reasonable rate.

Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

How are you feeling right now? Imo you could transition now into a steady gaining phase, especially as you’ve been dieting all year.

Having said that though, if you feel good and adherence isn’t an issue, you could equally push for another 2-3 weeks if you wanted too to get that little bit leaner, so it really depends on how you feel.

Whatever you decide, there’s no need to hang around at maintenance once the cut has finished. Increase calories and reduce output to see you into a small surplus, then take things slowly. Take pictures, track your scale weight and training performance, then make adjustments as and when necessary.

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Clare Barks]

A fabulous Leg session this morning. I felt energised and up for it today. Strength was good throughout. I did this one with my usual training partner, so we bounced off each other well

Then it was back home to eat and wash before getting into the studio for an afternoon of posing clients.

Lying Hamstring curl x 2
Adductor x 1
Pendulum squat x3
Banded Hip Press x2
Banded Leg ext x 2
Abductor x2

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[Clare Barks]

I’d personally stop the clen now, increase calories by 2-300, reduce cardio to just 25 mins on rest days only and taper the T3/T4 until calories are back up and you’re beginning to gain again, before pulling completely.

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[Clare Barks]

This set up is not a good idea. You need more meals across the day. Split your total protein equally across 4 or 5 meals and then distribute your carbs and fats where you need them the most, ideally more carbs in your pre and post meals and fats away from training.

Have a go at writing a new plan out and we’ll be happy to take a look through it for you.

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[Clare Barks]

Upper today at the camp gym. I’m progressing well on the new shoulder press that I introduced a few sessions ago. It feels really nice. I find a lot of shoulder press machines uncomfortable, but I get on really well with this one. The rest of the session went super well too.

Legs tomorrow, then Glutes on Fri before my little holiday away!

Close grip Lat Pull down x2
Machine row x 2
Reverse Hyper x2
Machine RDL x2
Shoulder press machine x 2
Dips x2
Tricep ext/DB Bicep curls x 3

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[Clare Barks]

There’s no issue taking supps abroad in your hold luggage. In terms of diet, you can take a couple of meals on the plane with you to eat cold, so long as you have no fluids, but you won’t be able to take ice packs to keep them fresh for long, so bear that in mind.

You can pack some frozen food in your hold luggage if you’re able to wrap it up to prevent the rest of your luggage from getting damp, but if you have no cooking facilities to warm food up or fridge to store it in, then this may not be necessary. Otherwise take dry foods like Cream of Rice, Oats and Whey and use hot water from the kettle. Rice cakes are useful too and you’ll be able to buy other fresh food once you’re there.

You may not be able to match your usual diet 100%, but you can make smart choices to match the macros as much as you can and take scales with you to weigh food out.

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[Clare Barks]

Don’t force it. Motivation isn’t something that is there all the time for anyone. You can ignore and push through when you have a firm goal in mind and have the discipline and determination to keep going, but it’s not as easy as that for everyone.

You’ve gone through a very stressful time by the sounds of it and have been completely thrown off your routine, so instead of beating yourself up, start by finding something active that you enjoy. This could be walking, hiking, running, finding a sport, swimming, trying out a different plan in the gym.. anything that gets your body moving. This will hopefully improve your mood and appetite and make you want to eat better to fuel your body.

Slowly you may be able to get yourself back into a routine again, get back to the gym, look to the future and set yourself some goals, but for now you just need to take that first step.

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[Clare Barks]

All of the above as recommended will help but I would also consider tracking your digestion after each meal to see if there’s anything you can improve there.

Might be a stupid question but is there a proper way to track digestion? Up until now I just would write down if I felt bloated or if my stomach didn’t agree with an ingredient, test it out a few more times and if it didn’t get better just eliminate the ingredient[/quote]

That’s essentially what tracking your digestion is. Make a note of what you ate and how you felt both immediately after and over the next few hours. Note down any negative symptoms you experience and eliminate anything you suspect could be the cause.

If you’re finding you’re bloated and having digestive disruption all the time, then you may need to go back to a completely bland and basic diet first for a couple of weeks and then reintroduce foods one by one again slowly. This will include eliminating any caffeine, sweeteners, preservatives etc too. There will be information online about a low FODMAP diet or an elimination diet, which maybe useful to have a look at.

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[Clare Barks]

Another rest day today and a full day of work, with online and in person clients, as well as a massage to do.

I did my cardio and walks as usual, and this evening I’m going to start getting a few bits organised, ready to go away on Saturday. My husband and I are going to Girona for a short break, which I’m super excited for.

I’m going to continue with the same diet up until we go, relax while I’m away, then assess where I’m at when I get back as I’ll be very active. Then for a decent, consistent run of training again.

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[Clare Barks]

Yes you can take Unwind and Dream Sleep every day to control stress and help with Sleep.

Poor quality omegas can go rancid and cause gas and stomach problems, so it’s always worth investing in quality. You’ll have no issues with Omega Pharma Pro.

I would add Cure-Coming to that stack and Love heart, if budget allows, otherwise this looks good.

Digest pharma pro, Veggie Might and Insure can also help with digestion.

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[Clare Barks]

In the morning.

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